Bone health is dependent upon your body's nutritional intake. Your bones engage in dynamic processes receiving and releasing fluids comprised of either healthy or disease causing substances. Bone health is a dynamic enterprise and your fiber intake plays its own role in the life and health of your bones.
Bone Health
Bones are living tissues in the body comprised of collagen and calcium. According to the "National Institutes of Health," 99 percent of the body's calcium is stored in the bones and teeth with the other remaining one percent in the blood. Calcium fortifies the bones. It is the substance that keeps them strong. When you begin to lose calcium or if the body no longer absorbs calcium, the bones become weak and frail.
Fiber and Calcium
For optimal health, fiber and calcium, as well as a multitude of other nutrients, are essential for bone health. Yet the interaction between fiber and calcium, in particular, interferes with the body's ability to absorb calcium. According to the author of "Young People Get Osteoporosis Too," fiber contains phytic acid, which inhibits calcium integration into the bones. During digestion, the phytic acid combines directly with the calcium and creates a new combination that the body cannot absorb.
Fiber Types
There are two types of fiber, soluble and insoluble, both of which are essential. Soluble fiber, or water-soluble fiber, dissolves in water. Types of water-soluble fiber include beans, nuts, vegetables, oat bran and legumes. Insoluble fiber does not dissolve in water but attracts water in the intestine to create the bulk necessary for elimination. According to "Natural Techniques," insoluble fiber comes from cereals, bran and vegetables. The recommended amount of fiber is 25 to 40 grams each day.
Tips
Since both fiber and calcium are essential components to bone health, and they do not mix well during digestion, do not take them at the same time. Research taken from the "Foundation for Osteoporosis Research and Education," suggests not to take calcium supplements with high-fiber meals, fiber supplements or bulk laxatives. Drink plenty of fluids throughout the day and provide you body with small amounts of calcium throughout the day (500 to 600 mg at a time.)
Considerations
Bone health requirements and fiber requirements vary from person to person. Consult your physician for optimum recommendations for both and in particular, inquire about the fiber and bone health connection. According to the "National Osteoporosis Foundation," the amount of calcium and/or fiber required depends upon the amounts of each derived from food before considering supplements. One general recommendation for either does not fit every person. Learn how to get the best fiber and bone health naturally.
